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The facts of fibers!
3/3/2019

The facts of fibers!

Why fiber?

Dietary fibrerefers to substances that are found in the cell wall of plants. Fibre is the collective term for a group of carbohydrates that cannot be digested or absorbed by the body. It enters the intestines unchanged and keeps the digestive tract healthy.

There  are 2 types  of  fibre that  each have their own role in the intestines. One type can absorb moisture and ensures that the stool is not too soft or too hard. The other type ferments in the intestines and thus feeds the intestinal flora

This allows the intestines to absorb all the good nutrients from your food. Fibre makes you feel full, so you are less likely to have an appetite for (unhealthy) snacks. In addition, they play a role in the slow absorption of sugar from the diet. This keeps your blood sugar level stable and ensures that you feel energetic and do not get a so-called ‘sugar dip’.

FIBRE FACT # 01

Fibre makes you feel full longer, because it travels less quickly through our digestive tract than other nutrients. Do you often feel hungry soon after breakfast, lunch or dinner? Then there is a good chance that you have not eaten enough fibre

FIBRE FACT # 02
Enough fluid is needed to keep the stool smooth. If you eat enough fibre but do not get enough fluid, this actual works counterproductive. The lack of moisture will make your stool more solid. Drink at least 1.5 to 2 litres of fluid per day. Water is the healthiest choice.

Dark, Darker, Darkest!
It is often thought that dark bread contains more fibre than light bread. But that is not necessarily true. The colour of the bread does not say anything about the fibre content; rather, the fibrecontent is determined by the raw material of the bread. Fibre mainly exists in the outer layer of the grain. Wholemeal flour, unlike meal or
wheat flour,is made from the whole grain and thus still contains all the fibre.

Multigrain bread is bread made from multiple grains, the name says it all. But this says nothing about the fibrecontent. Multigrain bread is sometimes made from wholemeal flour, but also from flour or meal. So, do not be tempted by nice names but always check if the bread is made with wholemeal flour

DID YOU KNOW... that wholemeal bread is naturally light brown in colour? Very dark bread is coloured with a colouring agent to make it look healthier ...

5 TIPS THAT REALLY WORK TO ENSURE THAT YOU CONSUME ENOUGH FIBRE EVERY DAY
1.  Add vegetables to each eating moment. Take some raw vegetables in between meals and top your sandwich with slices of radish, cucumber or tomatoes.
2.  Take fruit as a snack. Fruit contains lots of fibre. Pears, apples and watermelons in particular are very rich in fibre
3.  Add nuts and seeds to your meal. Nuts and seeds give your  salad or cottage cheese breakfast a tasty, savoury bite. A handful of nuts as a snack is also a good idea.
4.  Drink a green smoothie every day. Make a smoothie of green  leafy vegetables, a piece of fruit and water. Add chia seeds for  some extra fibre.
5.  Add legumes to your meal. Make your salad or soup extra high in fibre by adding beans, lentils or peas

It is important to vary with high-fibre foods. Each food contains different types of fibreas well as other important nutrients. By varying, you will create the healthiest diet.

Pick some of the high fibre products below and start eating healthier!

Beetroot
Kale
Broccoli
Spinach
Carrots
Potatoes
Quinoa
Wholemeal pasta
Brown rice
Sweet potatoes
Apple
Avocado
Banana
Raspberries
Pear
Brinta
Oatmeal
Rye bread
Wholemeal bread
Peas
Kidney beans
Chickpeas
Lentils
Almonds
Chia seed
Linseed
Pistachios
Walnuts